]]>Nicole Spence has a quick and easy alternative to regular French fries. Make this nutritious starchy vegetable into a delicious baked sweet potato fries dish tonight.

Check out the recipe below for a healthy take on French fries.

Sweet Potato Fries

5 sweet potatoes

⅛ cup olive oil

Pinch of salt

Preheat oven to 400 degrees

Wash and then cut the potatoes to look like French fries

In a large baking pan, combine the sweet potatoes with the oil and salt

Bake for 35 to 40 minutes until brown and crispy

Enjoy!

About Nicole Spence
Nicole Spence is a whole-foods chef who believes that food is medicine. A graduate of the Institute for Integrative Nutrition and trained in Ayurveda, she loves to create beautiful, nourishing, and delicious meals from simple, natural ingredients. Her approach encourages eating with intention and building a healthy relationship with food, and her methods have been highlighted on Centric TV’s “CultureList.” Nicole hopes to heal the world through nutrition, wellness, and spirituality, and she especially advocates for young women battling abuse.

If you live in New York City or Long Island and want more information about our health plans, please click here.

Please note that clicking on this link will take you away from the Healthfirst Healthy Living website.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

]]>Five Ways to be a Wise Healthcare Consumerhttp://hfhealthyliving.org/five-ways-wise-healthcare-consumer/
Tue, 13 Feb 2018 05:01:49 +0000http://hfhealthyliving.org/?p=37304Are you getting the most from your health insurance? Find out how to be a wise healthcare consumer with these tips.

]]>February is Wise Healthcare Consumer Month, so we want to help you learn how to make smart choices about your healthcare. Taking an active role in your healthcare will help you live a longer and healthier life. Plus, it will help you keep medical costs down.

Check out these five ways to be a wise healthcare consumer.

Know Your Options

It’s important to pay attention to which health insurance plan will best fit your budget and lifestyle. Getting a plan can be easy if you know how it works. Boost your confidence when shopping in the marketplace by learning what common health insurance words mean.

Try to take your time comparing plan options to find the right coverage for you, your family, or even your small business. Before you’re ready to pick a health plan, here’s what else you should consider about getting health insurance.

Find the Right Doctor

How do you know which Primary Care Provider (PCP) is right for you? Find a PCP you can trust; it can help make you feel comfortable asking questions about your health concerns. Don’t forget your PCP should also be in-network so you can avoid out-of-pocket costs.

Ask family and friends to recommend someone you might like. If you need more help choosing a PCP, here are tips on how to find the right one today!

Manage Medications

Medicine has the power to treat our conditions, but if taken improperly it can’t do its job. Follow your doctor’s instructions if you’re prescribed medication, and make sure you know how it works.

Managing medications can be easy if you know how to take them safely and effectively to get you back to your best health. Keep your condition from worsening and your medical bills from piling up, and avoid having to make extra trips to the doctor. Use these tips to remember how best to take your medication.

That way, you can avoid chronic health conditions like obesity, cardiovascular disease, cancer, and diabetes. Remember, your health starts with you, but you don’t have to manage it alone. Talk to your PCP if you need help getting started.

Get Health Screenings and Checkups

Even if you feel healthy, you should still see your doctor for regular checkups. Your doctor may also suggest certain health screenings based on your family history, age, symptoms, and more. This will help detect health issues early.

It will also help lower your healthcare costs in the long run. Prepare for your next health screening with these helpful tips.

If you live in New York City or Long Island and want more information about our health plans, please click here.

Please note that clicking on this link will take you away from the Healthfirst Healthy Living website.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

For Cucumber Sauce

For Tilapia Fillets

Season both sides of your fillets with salt and pepper. Then dredge with wheat flour and set aside.

Coat a large skillet with oil and fry each fillet on both sides until crisp and golden brown

Set aside on a platter lined with paper towels to soak up any excess oil. While it’s still hot, season with a little salt and pepper.

Set aside to cool

Gently flake each fillet into small pieces
Add a few pieces of fish to a warm taco or tortilla
Drizzle with cucumber sauce and top with desired toppings
Serve immediately and enjoy! Makes six tacos.

About Elsie Ramos Elsie Ramos is a former contestant on Fox’s Hell’s Kitchen and the author of Elsie’s Turkey Tacos and Arroz con Pollo. She attended The French Culinary Institute to further pursue her culinary interests. She’s an active volunteer for The American Diabetes Foundation, and in 2011 she partnered with Healthfirst to support efforts that highlight the importance of healthy eating.

If you live in New York City or Long Island and want more information about our health plans, please click here.

Please note that clicking on this link will take you away from the Healthfirst Healthy Living website.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

]]>Why Pediatric Eye and Ear Exams Are Importanthttp://hfhealthyliving.org/five-reasons-why-pediatric-eye-and-ear-exams-are-important/
Tue, 06 Feb 2018 05:01:28 +0000http://hfhealthyliving.org/?p=12574Pediatric eye and ear exams may not seem like a main priority for your child’s health, but they’re just as vital for kids as they are for adults. Find out why now.

Pediatric eye and ear exams are an important part of your child’s doctor visits for a number of reasons, but less than 15% of preschool children get their eyes checked and less than 22% get a vision exam in the U.S., according to the Centers for Disease Control (CDC). Although many think older people are more prone to hearing and vision problems, children need the same attention to care as they do.

Click the photos below to find out why it’s so important to take your child for eye and ear exams.

Exams Are Critical
for Development

It’s important to take your child for regular ear and eye exams, as these aid in their overall development. Children should start to get a hearing test done at one month old, or they can get a full hearing test at three months old. They should also get vision exams starting from newborn age to three months old. Both tests should be continued throughout their childhood.

Many Hearing or Vision
Problems Start Early

One out of four cases of hearing loss in children is because of infections during pregnancy, and one out of two cases is due to genetics. Many vision problems need to be treated right away for young children, so it’s essential to get them checked as soon as possible.

Screenings Are Not Equal
to Exams

Eye and ear screenings can bring problems to light, but they can’t diagnose them. It is necessary to then get a comprehensive dilated eye and ear exam to find out if your child suffers from eye diseases or hearing problems.

Doctors Can Help
Clear Up Symptoms

There are specific signs and symptoms your child can show that may indicate hearing or vision loss, such as delayed speech or lack of focus. Your child’s doctor will be able to tell if something is off with your child’s eye or ear health that you may have missed. Don’t be afraid to ask your child’s doctor questions to clear up anything that might be on your mind.

Exams Can Lead to
Necessary Services

If your child has a hearing or vision problem and it’s found early enough, he or she can start intervention services that will help him or her get the right treatment to manage the condition.

Eye and ear exams are important for your children’s overall well-being, but don’t forget to take them to their recommended dental checkups and regular physicals as well!

If you live in New York City or Long Island and want more information about our health plans, please click here.

Please note that clicking on this link will take you away from the Healthfirst Healthy Living website.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

]]>This post is provided by the American Cancer Society® (www.cancer.org).

Love is in the air – and not just because Valentine’s Day is right around the corner. It’s National Heart Month – a time to show our hearts a little love, and do what we can to reduce our risk of heart disease, the leading cause of death in the United States.

Fortunately, there are things we can put in our cereal bowls, lunch boxes and dinner plates every day that can help reduce our own risk for developing heart disease.

Oats, beans, and apples

You’ve probably heard that we should eat more fiber. There are two types of fiber: soluble fiber, which helps reduce serum cholesterol levels and is therefore good for your heart; and insoluble fiber, which helps keep a healthy GI tract, which is good for your colon!

Oats, beans, and apples – along with other fruits, vegetables and grains – are great sources of primarily soluble fiber, but contain insoluble fiber, as well. Shoot for 25-30 grams of fiber each day.

Bananas, berries, and broccoli

Low in calories and bursting with nutrients, fruits and vegetables can help reduce high blood pressure (a risk factor for heart disease) and also may help with weight control – an important way to reduce your risk of both heart disease and cancer.

Shoot for at least 2.5 cups of colorful fruits and vegetables each day, and because we don’t know which of the hundreds of nutrients that are packaged in produce are most protective for our health – eat a variety each day!

Brown rice, whole wheat pasta, and….popcorn

Brown rice, whole wheat pasta, and yes, even popcorn, are whole grains – foods that are packed with fiber and other nutrients that help regulate blood pressure. This same fiber and other nutrients may also help reduce the risk of colon cancer, and eating whole grains is a key component of the ACS recommendation to eat a mostly plant-based diet.

Shoot for at least half your grain sources during the day to be whole grain.

Salmon, tuna, and mackerel

These fish contain omega-3 fatty acids – a type of fat that may help reduce cholesterol and triglyceride levels, and also blood pressure. (Other sources include walnuts, flaxseed, and canola oil.) The American Heart Association recommends that we eat fish – particularly these types – at least 2 times per week.

While it doesn’t appear that eating fish high in omega-3s impacts cancer risk, serving fish in place of red meat like beef, pork or lamb is a healthy swap, as red meat consumption is associated with an increased risk of colon cancer.

Avocados, nuts, and seeds

Not only can these foods add some great texture and flavor to your diet, they also provide heart-healthy poly- and monounsaturated fats, which can help lower your cholesterol. For years, we used to think the type of fat you eat impacted cancer risk, but the research just hasn’t panned out on this.

While these foods may not directly influence cancer risk, they can and should be included as part of an overall healthy diet. One thing to keep in mind – they are high in calories, so you don’t want to go overboard!

Red wine and dark chocolate

Moderate alcohol consumption (no more than 1 drink per day for women and 2 for men) is associated with reduced heart disease risk. Red wine, with its particularly high level of antioxidants, has been linked for years with heart health, although the jury is still out on this (some studies suggest that grape juice may have the same impact). Similarly, some studies suggest that small amounts of high quality dark chocolate (look for those labeled with ‘at least 70% cocoa’) may also offer some heart-healthy benefits due to its high levels of antioxidants.

But, both of these are examples of how too much of a good thing is not a good thing. Even though moderate consumption of red wine may reduce heart disease risk, risk of breast cancer increases at this level. And too much dark chocolate? That’s a lot of extra calories, sugar, and fat. But a 5-oz. glass of cabernet and a small piece of dark chocolate with your Valentine? You decide!

What will you start doing today to reduce your risk of heart disease and cancer?

Text material in this post is used with permission of the American Cancer Society® and is a shortened version of an article published on www.cancer.org. To view the full, original article go here.

If you live in New York City or Long Island and want more information about our health plans, please click here.

Please note that clicking on this link will take you away from the Healthfirst Healthy Living website.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

]]>Healthy Eating With Diabeteshttp://hfhealthyliving.org/healthy-eating-with-diabetes/
Tue, 30 Jan 2018 05:01:33 +0000http://hfhealthyliving.org/?p=9914Eating healthy can be hard when you have diabetes. This American Diabetes Month, use this sample grocery shopping list from the American Diabetes Association® to make it easier!

Eating a healthy diet is key to managing diabetes. When paired with regular exercise, healthy eating can improve blood glucose and blood pressure, lower cholesterol and weight, and prevent heart disease, stroke, and some types of cancer.

So, what foods can you eat as a part of a healthy diet? Here are a few!

Non-starchy vegetables like leafy greens, beets, broccoli, okra, onions, and tomato are filled with vitamins and fiber to keep you healthy and full. They are also low in carbohydrates, so they are good for keeping blood sugar healthy too. Always eat fresh vegetables when you can. If eating frozen or canned vegetables, look for kinds without added fat, sugar, or sodium. Rinse canned vegetables before eating them—it helps reduce sodium.

Whole grains are grains that contain the naturally occurring nutrients that make grains healthy. Types of whole grains include oatmeal, barley, and brown rice. White rice and white bread are made from grain, but not whole grain. The most nutritious parts of the grain have been removed, leaving mostly carbohydrates.

Fruit is a big part of a healthy diet. Berries, apples, avocados, and other common fruits are great sources of fiber and antioxidants. Fruits contain carbohydrates, so talk to your doctor about how much fruit you should be eating. Eat fresh fruit instead of dried or canned.

Non-fat dairy products are filled with calcium and vitamin D, which help build healthy bones and teeth. Look for non-fat milk and plain yogurt.

Lean meats and fish are packed with protein. Some fish, like salmon, also contain healthy Omega-3 fatty acids that can improve your cholesterol. Avoid fried or breaded meat, which can contain unhealthy trans fats and carbohydrates.

American Diabetes Association® Sample Shopping List

Planning meals and meal times in advance can also help you manage diabetes. Check out this sample grocery shopping list from the American Diabetes Association®!

You don’t have to pick up all of these items every time you go to the grocery store—get the ones you like and that you know you’ll eat. Variety is also key to a healthy diet, so try new things!

Tips

Here are more tips for healthy eating with diabetes:

Don’t eat the same things every day. Eat a range of vegetables, fruits, meats, and grains so that you get a variety of vitamins and minerals from your food.

Watch portion sizes. It’s easy to overeat when you’re not paying attention to how much is on your plate. Read nutrition labels to find out how much food is in a portion, and when eating out try to match the amount of food you eat to the amount you’d eat at home. Save the rest for later, or share it!

Avoid processed foods like white bread, crackers, cookies, and chips. Instead, eat whole foods like vegetables, nuts, and fruit, which can make for healthy, prep-free snacks! Find out more about how to keep a healthy, stocked kitchen here.

Talk to your doctor about a meal plan that works for you and what you should eat, when, and how much. Always follow your doctor’s guidelines, and talk to your doctor before starting a new diet, meal plan, or exercise program.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

]]>How to Manage Your Child’s Screen Timehttp://hfhealthyliving.org/manage-childs-screen-time/
Thu, 25 Jan 2018 05:01:12 +0000http://hfhealthyliving.org/?p=36204Does your child spend a lot of time in front of the TV or phone? Check out these tips on how to manage your child’s screen time and promote a healthy lifestyle.

]]>Did you know that an unhealthy amount of screen time can increase your child’s risk for obesity, irregular sleep schedules, and loss of social skills? In fact, most children spend about five to seven hours a day in front of different screens. So what’s the right amount of screen time for your child?

The American Academy of Pediatrics (AAP) recommends one hour of screen time per day for children ages two to five; children under the age of two should have none. Yet it all depends on how screen time plays into your child’s lifestyle. That’s why it’s important to use moderation.

Here are some tips on how to manage your child’s screen time and encourage healthy habits.

Be an Example

Set a good example by limiting your own screen time. Remember, your child is always watching you and is likely to copy your actions. Plus, the whole family can benefit from a break from the screen every now and then.

Set Rules

Talk to your children about what the family guidelines will be for screen time. For example, you can ban TV or video games until homework is done, or insist on a device-free dinner table. This is also a perfect time to discuss the right amount of screen time and your expectations.

Spend Time Together

Family time is a great way to check in with each other, especially after a long day at work or school. From making dinner to playing a board game, you can find a wide variety of activities to keep children away from their phones or the TV. Reading to your child is also a good idea at any age. It builds a lifelong habit that promotes language and listening skills.

Encourage Physical Activity

It’s important for your child to get enough exercise in a day for a healthy body and mind. Most screen time is passed sitting or lying down, which isn’t good for blood circulation or maintaining a healthy weight. Make sure your child has an active lifestyle with these quick and easy exercises. You can even help them find an outdoor activity or sport they would like and get them moving!

It’s important to encourage a healthy lifestyle for your children and prevent unhealthy behaviors. Limiting your child’s screen time doesn’t have to be impossible. Try to find the right balance that works for your family to live a healthy life.

If you live in New York City or Long Island and want more information about our health plans, please click here.

Please note that clicking on this link will take you away from the Healthfirst Healthy Living website.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

With a spoon, gently mix ingredients until combined and place in the refrigerator for 30 minutes

Tip: You can eat it right away, but placing it in the refrigerator allows the ingredients to pickle and the flavors to develop even more!

Enjoy!

About Ronaldo Linares
Ronaldo Linares has been in the kitchen since he could walk. Due to that early exposure, he has been able to thrive in all his ventures: from US Marine to graduating at the top of his culinary school class to training in mixed martial arts to successful cookbook author. Ronaldo has accomplished all this while balancing running his family’s restaurant, Martino’s Cuban, with fatherhood and being a great husband. This year, Ronaldo is partnering with Healthfirst in New York City as a wellness ambassador. He is very excited for this opportunity to share his love of food and good health with the community.

If you live in New York City or Long Island and want more information about our health plans, please click here.

Please note that clicking on this link will take you away from the Healthfirst Healthy Living website.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

The new year has ushered in the usual diet craze. Weight loss is one of the most common goals each year, but crash diets can do more harm than good. They often don’t last and, according to the National Institutes of Health, can even raise insulin levels.

Click the photos below to get quick tips to improve the way you eat this year—without having to diet.

Stay clear of low-fat
and fat-free diets

Low-fat and fat-free foods often hide excess sugar and don’t supply the quality food you need to remain full and healthy. Avoid foods like low-fat salad dressings and low-fat granola or cereal bars, which can have just as much sugar as a candy bar. Get tips here.

Eat healthy fats
and lean protein

Healthy fats include monounsaturated and polyunsaturated fats. Good foods to include are avocados, nuts, seeds, fatty fish like salmon, and more. There’s no need to feel deprived—a small piece of dark chocolate can actually benefit your health (aim for 70% dark or higher).

Swap out your favorite drink

Unless your favorite drink is water, swap out any soft drinks or processed juices with added sugar for the healthier alternative. If you need a change from water, try adding some lemon, or some fresh fruit for a sweeter taste.

Don’t completely cut
out your favorite foods

Cutting processed calories will help you lose weight and feel better, but don’t completely ignore your cravings. Feel free to enjoy a smaller portion of something you enjoy—just do so less often. Then, add more healthy calories to help override your craving. Try a healthy recipe today.

Learn more about your
relationship with food

Are you an emotional eater? Do certain events trigger a binge? It’s helpful to learn how an unhealthy relationship with food can affect your healthy-living goals. If you think you have an eating disorder, talk to your doctor and family to find help.

Please note that clicking on this link will take you away from the Healthfirst Healthy Living website.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

]]>Yesterday’s leftovers are today’s special! Try this recipe for leftover veggie tacos for a quick and easy meal. Plus, you can even cut down on food waste and get creative in the kitchen.

Let Coqui the Chef show you how to make veggie-loaded tacos!

Leftover Veggie Tacos

Leftover veggies

Olive oil

½ medium-size onion (diced)

1 garlic clove (chopped or minced)

Salt

Pinch of ground cumin

Pinch of fresh/ground oregano

Corn tacos

Feta cheese

Heat a tbsp. or two of oil in a large sauté pan over medium high heat.

Add the onions, garlic, leftover veggies to the pan. Sprinkle with salt and cumin.

Stir to coat the vegetables with the oil in the pan.

Spread the vegetables out in the pan and stir occasionally until lightly browned.

Sprinkle oregano and reduce heat to low. Gently cook for several minutes while you prepare the tacos.

Warm up some tacos in another pan, moving them around a bit and turning them over. Let the tacos heat until they develop little bubbles of air pockets. Note that if you use a big enough pan, you can warm up two or more tacos at once.

About Tania Lopez
Tania Lopez is the founder of Coqui the Chef, a program that weaves together food, nutrition, and environmental learning through a fun-loving character, Coqui the Chef. As a chef instructor and health educator, Tania also collaborates with organizations that want to improve the health of low-income communities through better nutrition and education.

If you live in New York City or Long Island and want more information about our health plans, please click here.

Please note that clicking on this link will take you away from the Healthfirst Healthy Living website.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

]]>Did you know that too much sitting can increase your risks of obesity, cardiovascular disease, and cancer? To help you fight your risk of chronic health problems, here are five ways you can stay healthy at work.

Take a Mental Break

There’s nothing wrong with stepping away from your desk to take a little you time. A break might be exactly what you need to manage any job stress you might experience. Your mental health is just as important as your physical well-being. Plus, you can restore your mental balance with relaxation exercises too.

Walk Everywhere

Walking is the easiest exercise you can do to get fit at work. You can take the stairs instead of the elevator; you can walk around the office and even run in place. According to the Centers for Disease Control and Prevention, everyone should take at least 10,000 steps a day.

As long as you can get up and walk around every hour, it will help your blood circulation and even improve your productivity. Plus, why not burn a few extra calories?

Meal Prep

Meal prep can make a huge difference and help you reach your fitness goals. Plan your meals and keep healthy snacks in stock to help avoid poor last-minute choices. When you’re not prepared, you might be tempted to binge on junk food or order larger meals.

Besides helping you save money and maintain your weight, eating on a balanced diet following the plate method will make sure you get your daily intake of protein, veggies, fruits, and grains. To find out if the food you’re eating is nutritious enough, make sure to read the food label.

Drink Water

Drink water throughout the day, especially when you’re at your desk. It will help you to move more, since you’ll probably have to use the bathroom more often.

You might not realize it, but you can get very dehydrated when you drink a lot of coffee or sugary beverages. These popular drinks actually make your body lose fluids. Find out what happens to your body when you’re dehydrated and how to prevent dehydration here.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

]]>How Much Do You Know About Thyroid Disease? (Quiz)http://hfhealthyliving.org/36024-2/
Tue, 09 Jan 2018 05:01:52 +0000http://hfhealthyliving.org/?p=36024Take this quick quiz to find out how much you know about thyroid disease, who it affects most and more now.

]]>Your thyroid gland is located at the base of your neck, below the Adam’s apple, and is the shape of a small butterfly. It produces thyroid hormones that help to control actions such as the burning of calories and the rate of your heartbeat. The hormones travel in the blood to all parts of your body, and all these functions make up your body’s metabolism.

Thyroid disease ranges in symptoms, depending on the type. It can be diagnosed with a blood test, a radioactive iodine uptake test, a thyroid scan or ultrasound, or a thyroid fine needle biopsy.

Take the quiz below to see how much you know about this common disease.

If you live in New York City or Long Island and want more information about our health plans, please click here.

Please note that clicking on this link will take you away from the Healthfirst Healthy Living website.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

Salmon is high in omega 3 fatty acids, protein, B vitamins, and more. The American Heart Association suggests swapping out red meat like beef and pork for fish like salmon to benefit your heart health too.

Check out the nutritious recipe by Chef Elsie Ramos below.

Salmon & Mango Salad

1 Salmon fillet – skin removed

1 large mango – peeled – cut into French fry size slices

1 tsp. fresh lemon juice

¼ cup extra virgin olive oil

½ cup balsamic vinegar

2 cups romaine or iceberg lettuce

1 cup grape or cherry tomatoes – cut in halves

½ cup chopped scallions

Salt and pepper

Mix lemon juice, olive oil, vinegar and a dash each with salt & pepper to create a marinade, then pour over fillet

Marinate overnight or for a couple of hours before cooking

Grill the fillet in a large non-stick pan until firm and browned on each side

Season with salt and pepper, then set aside to cool

In the same pan, add mango slices and heat through, deglazing the excess seasoning left behind by the salmon

Remove from heat and let cool

Toss in tomatoes and turn off heat

Cut your salmon fillet into chunks or slices and layer on a platter

Drizzle tomato and mango mix on top of salmon and top with chopped scallions

Enjoy!

About Elsie Ramos Elsie Ramos is a former contestant on Fox’s Hell’s Kitchen and the author of Elsie’s Turkey Tacos and Arroz con Pollo. She attended The French Culinary Institute to further pursue her culinary interests. She’s an active volunteer for The American Diabetes Foundation, and in 2011 she partnered with Healthfirst to support efforts that highlight the importance of healthy eating.

If you live in New York City or Long Island and want more information about our health plans, please click here.

Please note that clicking on this link will take you away from the Healthfirst Healthy Living website.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

]]>How to Keep Your Health Goals for the New Yearhttp://hfhealthyliving.org/keep-health-goals-new-year/
Tue, 02 Jan 2018 05:01:14 +0000http://hfhealthyliving.org/?p=35824Are you ready for a healthier you this new year? Find out how to keep your health goals through the year with these helpful tips.

]]>Do you have plans to get healthy this new year? We want to help! Whether it’s eating better or exercising more, learn how to stay on track for the whole year. Here are a few tips to help you keep your health goals and even turn them into a new lifestyle.

Make a Plan

Did you know that only 8% of Americans are successful in achieving their New Year’s resolutions? Don’t be part of the majority who quits after the first few weeks; create a plan that will make your health goal(s) a reality. Write down your goal(s) in a journal to map out small steps to take towards making it happen. You can even get started with these beginner workout tips, stocking your kitchen with healthy food and trying the plate method.

Take It Easy

It’s normal to feel stressed when you try to keep up with your health goals as well as your daily routine. Whether it’s been a few weeks or months, it’s okay to take a break if you feel overwhelmed. However, you don’t have to ignore it. Managing your stress in a healthy way can help you improve your mood and get centered. From deep breathing exercises to talking with friends, you can take time for yourself to work through your feelings. When you’re ready to continue, pick up where you left off and keep going.

Stay in Control

Anyone can have a bad day. There’s no need to give yourself a hard time if you skipped the gym or if you had a few slices of pizzas at work. The point is to stay in control and use your time well to make up for it. If you can’t make it to the gym, here are a few ways to work out during your busy day. Plus, you might want to check if your food is stressing you out so you can keep your energy levels up.

Reward Yourself

Celebrate your results when you start seeing progress! It’s important to give yourself a pat on the back for all the hard work you put into your health goals. This doesn’t mean eating a ton of junk food and being a couch potato for a weekend. Treat yourself to some new fitness wear or a night out with friends instead.

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This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.